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FODMAP friendly diet

The FODMAP friendly diet within Verdify is based on research from Monash University [1]. It is meant to help provide food options for those trying to reduce FODMAP intake as part of managing Irritable Bowel Syndrome (IBS) symptoms [2, 3]. With this diet option, only foods containing no FODMAPs or lower quantities of FODMAPs will be included.

What are FODMAPs?
The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are small nutrient molecules belonging to the family of carbohydrates. FODMAPs have been shown to trigger gut complaints such as bloating, flatulence and diarrhoea [3]. This happens because FODMAPs are poorly absorbed in the small intestine and therefore end up in the large intestine. These FODMAPs then get fermented by the bacteria in the colon, creating gases and substances that irritate the mucosa and cause abdominal symptoms [3].

FODMAPs can be found naturally in a wide variety of foods. These include grains, cereal products, legumes, dairy products, certain fruits and vegetables, as well as some additives and sweeteners. However the type and amount of FODMAP found varies across foods [3].

A low FODMAP diet consists of three stages: restriction, reintroduction, and personalisation. The first phase consists of a 6-8-week elimination period in which food products rich in FODMAPs are avoided.

The ‘FODMAP friendly’ diet option from Verdify can be helpful in conjunction with the low FODMAP diet because it limits food products high in FODMAPs. If complaints do not improve, the low FODMAP diet should be suspended. [3]. It is important to note that avoiding large groups of foods for a long period of time can lead to an increased risk of developing nutrient deficiencies. Verdify strongly recommends that you only follow a low FODMAP diet under the guidance of an experienced dietitian.

Diet principles


  • The recipes in the diet option ‘FODMAP friendly’ from Verdify are based on the EatWell Guide [4];

  • All foods containing high amounts of FODMAPs are automatically excluded from the diet.

Scientific background

The ‘low FODMAP’ diet option offered by Verdify is based on the national Eatwell Guide [3] and the Monash University database [5].


The Verdify diets do not have a medical function and are not a substitute for doctor's advice. Verdify recommends following this diet only under the guidance of an experienced dietitian. Find a local dietitian here.


  1. Monash University (z.d.). The Low FODMAP Diet. Consulted on 18 February 2021, from:

  2. Marsh, Eslick, E.M. & Eslick G.D. Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. European Journal of Nutrition, Volume 55, Issue 3, 17 May 2015, Pages 897-906

  3. Voedingscentrum (n.d.) Helpt het FODMAP-beperkte dieet tegen maag-darmklachten?. Consulted on 15 March 2021, from

  4. National Health Service (NHS) (2019). The Eatwell Guide. Consulted on 18 February 2021, from:

  5. Monash University (z.d.) Get the App. Consulted on 23 February 2021, from:

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